4/22/22

AM Workout (0730) 

For time, at a consistent aerobic pace:

24-21-18-15-12-9-12-15-18-21-24

Cal Bike Erg
Cal Row
Cal Ski Erg

-41:59 ... kept the pace consistent from start to finish, was nice aerobic movement. 

PM Workout (1600)

Warm-up

Cardio of Choice x 3-5 minutes 

+

2-3 Rounds 

1. Shinbox Goodmorning + Rear Hip ER x 5/side

*Try to maintain a straight spine position as you fold forward. Torso may rotate toward the back leg as it opens up. 

2. Shoulder Extension Bridge x 5

*Start with legs straight, push through the  floor, then use the legs to pull yourself forward. Only go as far as comfortable for the shoulders/elbows. 

3. Russian Babymaker x 5

*Hold end stretch positions for 2-3 seconds each. Try to keep arms inside of knees. 

4. Goodmorning Jump x 3

*Stretch through the posterior chain and then squeeze the glutes and explode. 

*Intention: Lengthen the glutes and posterior chain, grease the groove of the shoulder joint. Move through these like a giant superset.

-Complete

 

A.

2 Sets

10 Heel Sit Single-Arm DB Press/arm

10 Ring Rows (hold 2sec at top of each rep)

5 DB Windmill/side

Rest as needed between movements and sets

-Complete, 25# DB

 

B.

Bench Press

3 sets x 5 reps

-Across at 235# ... didn't push the loading here, was working out alone 

 

C.

Board Bench Press 

3 Sets x 6-12 reps – choose a weight challenging for 3 x 6-12 

-Across at 225# for 3x6 ... again didn't push the load here, but got in good reps at 225#

 

C.

3-4 Sets NOT FOR TIME

1.1. Weighted Strict Dip; 21X1

immediately into

10 Strict Ring Dips - NO TEMPO

rest 30sec

12 Ring Rows

6 Strict HSPU 

rest 90sec between sets

-Complete, 3 sets ... 72# for the dips

 

D.

3-4 Sets

400/320m Row (increase pace per set)

9 Strict Pull Ups

9 DB Snatch 75lbs

9 Burpees 

Rest 2mins (decrease rest time by 30sec each set = 2:00, 1:30, 1:00)

-Complete, 3 sets ... didn't time, just timed the rest interval ... high intensity/short finisher